Comparing Nutrients in 14 ounces Cereals ready-to-eat, ALPEN VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, ALPEN	12%	8%	80%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cereals ready-to-eat, ALPEN	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	48% 1397kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	13.5% 13g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	6.15% 1.97g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	20.5% 3.5g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 300g	70% 91g	130g per day for Men 19-50 years
Sugars	109% 79.4g	17% 12.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	95% 36g	111% 42g	38g per day for Men 19-50 years
Protein	79.4% 44.5g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, ALPEN	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.6mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.6mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.6% 8.4mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	242% 3.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.8% 119μg	232% 929μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	20% 0.48μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	38.4% 34.5mg	4.85% 4.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.5% 2.02mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, ALPEN	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	58.3% 583mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	796% 7.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	149% 12mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	89% 373mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	NA	359% 8.26mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	210% 1472mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	48.8% 1659mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	125% 68.7μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	7.14% 107mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.79% 29.4g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, ALPEN vs Oil Roasted Sunflower Seeds:

• Cereals ready-to-eat, ALPEN have 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, more Vitamin B12 and 7.9 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Vitamin B3, 2.8 times more Vitamin B6, 7.8 times more Vitamin B9 and 71.2 times more Vitamin E than Cereals ready-to-eat, ALPEN.
• Both Cereals ready-to-eat, ALPEN and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin K per 14 oz.
• Both Cereals ready-to-eat, ALPEN as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cereals ready-to-eat, ALPEN vs Oil Roasted Sunflower Seeds:

• Cereals ready-to-eat, ALPEN have 1.7 times more Calcium and 9 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6 times more Copper, 1.4 times more Iron, 1.4 times more Magnesium, 3.1 times more Phosphorus, 4.5 times more Selenium and 1.7 times more Zinc than Cereals ready-to-eat, ALPEN.
• Both Cereals ready-to-eat, ALPEN and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, ALPEN have 3.3 times more Carbohydrate and 6.4 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 15.5 times more Fat, 14.3 times more Saturated Fat, 1.8 times more Omega 3, 38.9 times more Omega 6 and 1.8 times more Protein than Cereals ready-to-eat, ALPEN.
• Both Cereals ready-to-eat, ALPEN and Oil Roasted Sunflower Seed Kernels have similar amounts of Fiber per 14 oz.
• Both Cereals ready-to-eat, ALPEN as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.